Week 4

Half lemon warm water. Flax seed oil
Omelet with sweet potato fries

Warm up
500m run 2:10

Strict press 5,5,5,10,10
(57.5kg,60kg,62.5kg)(47.5kg,50kg)

Squats 5,5,5,10,10
(107.5kg,120kg,120kg)(95kg,95kg)

Even though I had a few drinks over the weekend I still managed to do better than last week.
This is my 4th week in and I have improved every week so far. I feel my cardio levels have dropped but after the 8 weeks ill get back on bringing those levels back up.

3 rounds of
HP cleans @ 80kg x 3
Wall ball x 15
Box jumps x 10
HP cleans @ 80kg x 3
500m run
Time - 16:25
I feel I could of pushed harder on this 1 especially on the run. The 2nd lot of cleans on the first round got me a bit. I focused on technique on all the rest and had no problem.

Meal 2
1/4 chicken, asparagus, avocado

Snack - sweet potato fries

Meal 3
1/4 chicken, asparagus, avocado

Snack - protein bar

Meal 4
Chicken & veg soup (home made) 2 servings :)